Comparing Nutrients in 14 ounces Canned Kidney Beans VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Canned Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	11.5% 333kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	145% 189g	130g per day for Men 19-50 years
Sugars	10% 7.34g	176% 128g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	13.5% 135mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58% 4.64mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	NA	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	NA	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	NA	11mg per day for Men 19-50 years
Water	8.37% 310g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Glazed Walnuts:

• Canned All Types Kidney Beans have more Vitamin C than Glazed Walnuts.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Glazed Walnuts:

• Canned All Types Kidney Beans have 12.4 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 2.1 times more Calcium and 1.5 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Glazed Walnuts have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Glazed Walnuts contain 6 times more Energy, 59.5 times more Fat, 25.3 times more Saturated Fat, 3.3 times more Carbohydrate, 17.4 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Glazed Walnuts have similar amounts of Fiber per 14 oz.
• Both Canned All Types Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.